Wednesday September 14th

– No Midday 3.0

WOD
Rest Day

or

In Pairs
AMRAP in 5 minutes
Cal Row
AMRAP in 5 minutes
STOH (115/80)

*Pack
AMRAP in 5 minutes
Cal Row
AMRAP in 5 minutes
STOH (95/65)
*Pup
AMRAP in 5 minutes
Cal Row
AMRAP in 5 minutes
STOH (75/55)

Class Times:
6:00am,7:00am,10:30am,4:30pm,5:30pm
Phase 3.0:
4:30pm-6:30pm

Tuesday September 13th

– No Midday 3.0

WOD

A. 1 set of:
Hang Power Clean x 5 reps @ 50-60%
B. 2 sets of:
Hang Power Clean x 3 reps @ 60-70%
C. Hang Power Clean
1-1-1-1-1

*Build to a Heavy single or a new 1RM for the day.

*Pack
Same as Rx
*Pup
5 sets of
Hang Power Clean x 3-5 reps
*Build to weight where you can focus on good technique
and feel comfortable.

CashOut:
3 rounds
15 Wall Balls
200m run

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Split Jerk
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. For time:
1000m row
25 Push Jerks (95/65)

L2: Self led Warm-Up.
A. 3 sets of
Jerk Balance x 3 reps
Rest 90 seconds
*40-50% of 1RM Split Jerk

B. Every 2 minutes x 5 sets
Push Press + Split Jerk
*Sets 1-2 x 2+2 @ 70%
*Sets 3-5 x 2+1 @ 75%
*Based of 1RM Push Press

C. 3 sets
2-Pos Snatch Pulls x 3 reps
*Floor+Hang (ATK) = 1
*65% of 1RM

L3: Self led Warm-Up.
A. 3 sets of
Jerk Balance x 3 reps
Rest 90 seconds
*40-50% of 1RM Split Jerk

B. Every 2 minutes x 6 sets
Push Press + Split Jerk
*Sets 1-3 x 2+2 @ 75%
*Sets 4-6 x 2+2 @ 80%
*Based of 1RM Push Press

C. 3 sets
2-Pos Snatch Pulls x 3 reps
*Floor+Hang (ATK) = 1
*70% of 1RM

2-A-DAY

L2:
For time:
500m row
Right into..
9.6.3
Squat Clean (165/115)
Ring Dips
Right into..
500m row

L3:
For time:
500m row
Right into..
9.6.3
Squat Clean (185/125)
Muscle Ups
Right into..
500m row

 

Monday September 12th

– Midday 3.0 from 10:30am-12:30pm

WOD

For time:
100 Dbl-Unders
25 TTB
25 Deadlifts (225/155)
50 Box Jump Overs (24/20″)

*Pack
75 Dbl-Unders
25 TTB
25 Deadlifts (185/125)
40 Box Jump Overs (24/20″)
*Pup
150 Single Skips
15 Knee Tucks or 25 Sit Ups
25 Deadlifts (135/95)
50 Alt Step Ups (20/16″)

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Snatch Balance + OH Squat
*Sets 1-2 x 1+2 @ 70%
*Sets 3-5 x 1+2 @ 75%
*Based of 1RM OH Squat

B. EMOM x 10 minutes
Min 1: Power Snatch x 2
Min 2: 5 CTB Pull Ups + 5 Pull Ups
*75% of 1RM Power Snatch

C. 3 sets of:
Pendlay Rows x 8 reps
Banded Lat Pull Downs x 20 reps
ISO Plank Hold x 30 seconds/Side
Rest 1 minute
*45% of 1RM Snatch for Pendlay rows.

L3: Self led Warm-Up.
A. Every 2 minutes x 6 sets
Snatch Balance + OH Squat
*Sets 1-3 x 1+2 @ 75%
*Sets 4-6 x 1+2 @ 80%
*Based of 1RM OH Squat

B. EMOM x 10 minutes
Min 1: Power Snatch x 2
Min 2: 5 CTB Pull Ups + 5 Pull Ups
*80% of 1RM Power Snatch

C. 3 sets of:
Pendlay Rows x 8 reps
Banded Lat Pull Downs x 20 reps
ISO Plank Hold x 30 seconds/Side
Rest 1 minute
*50% of 1RM Snatch for Pendlay rows.

2-A-DAY

L2:
For time:
50 Dbl-Unders
12 TTB
12 (R) DB Snatch (55/35)
400m run
12 (L) DB Snatch (55/35)
12 TTB
50 Dbl-Unders

L3:
For time:
50 Dbl-Unders
15 GHD Sit Ups
15 (R) KB Snatch (1.5/1pd)
400m run
15 (L) KB Snatch (1.5/1pd)
15 GHD Sit Ups
50 Dbl-Unders

 

Saturday Sept 10th

– Midday 3.0 from 9:30am-11:30am

WOD

For time:
21.15.9
Burpees
OH Squat (95/65)
CTB Pull Ups

*Pack
21.15.9
Burpees
OH Squat (75-95/55-65)
Pull Ups
*Pup
21.15.9
Burpees
OH Squat (Scale as needed)
Banded Pull Ups or Ring Rows

STRENGTH

L1: Class Warm Up.
A. 6 sets of:
Hang Power Clean
*Set 1 x 4 @ 6 RPE
*Set 2 x 4 @ 7 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 2 @ 8 RPE
*Set 5 x 1 @ 8 RPE
*Set 6 x 1 @ 9 RPE
Rest 2 minutes

B. For time:
15.12.9
Burpees
Front Squats (95/65)
Pull Ups

L2: Self led Warm-Up.
A. Every 90s x 5 sets of:
Clean
*Sets 1-2 @ 75% x 3 reps
*Sets 3-5 @ 70% x 3 reps

B. 3 sets of:
Clean Deadlift x 3 reps
Clean Pull x 3 reps
Rest 2 minutes
*85% of 1RM Clean

C. 3 sets of:
10 L-Seated DB Press (Moderate)
10 DB Bent Over Rows (Moderate)
10 Ab Roll Outs
Rest 1 minute

L3: Self led Warm-Up.
A. Every 90s x 6 sets of:
Clean
*Sets 1-3 @ 70% x 3 reps
*Sets 4-5 @ 75% x 3 reps

B. 3 sets of:
Clean Deadlift x 3 reps
Clean Pull x 3 reps
Rest 2 minutes
*90% of 1RM Clean

C. 3 sets of:
10 L-Seated DB Press (Moderate)
10 DB Bent Over Rows (Heavy)
10 Ab Roll Outs
Rest 1 minute

 2-A-DAY

Rest Day

Friday September 9th

– Midday 3.0 from 10:30am-12:30pm

WOD

4 sets
800m run
Rest 3 minutes b/t sets
*Score will be your slowest time of the 4 sets.

*Pack
3 sets
800m run
*Pup
For time
800m run
Rest 3 minutes
400m run
Rest 2 minutes
400m run

STRENGTH

L1: Class Warm-Up.
A. 6 sets of:
Push Press
*Set 1 x 6 @ 5 RPE
*Set 2 x 4 @ 6 RPE
*Set 3 x 2 @ 7 RPE
*Set 4 x 6 @ 6 RPE
*Set 5 x 4 @ 7 RPE
*Set 6 x 2 @ 8 RPE
Rest 2 minutes

B. For time
800m run
Rest 3 minutes
600m run
Rest 2 minutes
400m run

L2: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat x 3 reps
Right into..
Box Jump x 3 (30/24″)
*70% of 1RM

B. EMOM x 10 minutes
Min 1: Power Clean x 2 reps
Min 2: Ring Dips x 8 reps
*75% of 1RM

C. 3 sets of:
(R) Single Arm OH Carry x 100ft
(L) Single Arm OH Carry x 100ft
Ring Plank Hold x 30 seconds
Rest 1 minute
*OH Carry (1.5/1pd)

L3: Self led Warm-Up.
A. Every 2 minutes x 5 sets
Front Squat x 3 reps
Right into..
Box Jump x 3 (30/24″)
*75% of 1RM

B. EMOM x 10 minutes
Min 1: Power Clean x 2 reps
Min 2: Ring Dips x 10 reps
*80% of 1RM

C. 4 sets of:
(R) Single Arm OH Carry x 100ft
(L) Single Arm OH Carry x 100ft
Ring Plank Hold x 30-45 seconds
Rest 1 minute
*OH Carry (1.5/1pd)

2-A-DAY

L2:
EMOM x 20 minutes
Min 1: 200m run
Min 2: 20 Wall Balls (20/14)
Min 3: 15 KB Swings (1.5/1pd)
Min 4: 40 Dbl-Unders

L3:
EMOM x 20 minutes
Min 1: 200m run
Min 2: 20 Wall Balls (30/20)
Min 3: 15 KB Swings (2/1.5pd)
Min 4: 60 Dbl-Unders

 

Thursday September 8th

– Midday 3.0 from 10:30am-12:30pm

WOD

OH Squat
5-5-5-5-5

A. 1 set of:
OH Squat x 10 reps @ 30-40%
B. 2 sets of:
OH Squat x 5 reps @ 50-60%
Suggested Increases:
Set 1 x 5 @ 70%
Set 2 x 5 @ 75%
Set 3 x 5 @ 80%
Set 4 x 5 @ 85%
Set 5 x 5 @ 90% +
* Pack – 5 sets x 5 @ 60-85%+
* Pups – 5 sets x 3-5 @ 50-60 % Effort

CashOut: 3 sets of
Kneeling DB Press x 8 reps/Side
Banded Pull Aparts x 15 reps
Plank Hold x 30 seconds

STRENGTH

L1: Do the Class.

L2: Self led Warm-up.
A. Every 90s x 5 sets of:
Snatch
*Sets 1-2 @ 75% x 3 reps
*Sets 3-5 @ 70% x 3 reps

B. 3 sets of:
Snatch Deadlift x 3 reps
Snatch Pull x 3 reps
Rest 2 minutes
*85% of 1RM Snatch

C. 3 sets of:
20 Hollow Rocks
15 Banded Good Mornings
Rest 1 minute

L3: Self led Warm-Up.
A. Every 90s x 6 sets of:
Snatch
*Sets 1-3 @ 70% x 3 reps
*Sets 4-5 @ 75% x 3 reps

B. 3 sets of:
Snatch Deadlift x 3 reps
Snatch Pull x 3 reps
Rest 2 minutes
*90% of 1RM Snatch

C. 4 sets of:
20 Hollow Rocks
15 Banded Good Mornings
Rest 1 minute

2-A-DAY

For time:
21.15.9
Burpees
OH Squat (95/65)
CTB Pull Ups

L2&L3

Wednesday September 7th

– No Midday 3.0

WOD

In Pairs
10 rounds for time (5 rounds each)
200m Med Ball Run (20/14)
10 Pull Ups
14 Alt DB Snatch (55/35)
*Athlete “A” will perform the 200m run then Athlete “B” will run the 200m
*Athlete “A” will then do 10 Pull Ups then Athlete “B” will do 10 Pull Ups
etc…. until both Athletes have completed 5 rounds

*Pack
10 rounds for time (5 rounds each)
200m Med Ball Run (20/14)
10 Pull Ups
14 Alt DB Snatch (45/30)
*Pup
10 rounds for time (5 rounds each)
200m Med Ball Run (Scale as needed)
10 Ring Rows
14 Alt DB Snatch (Scale as needed)

STRENGTH
* New Strength Block starts tomorrow.

2-A-DAY

– Mobility or Light Skill Work

Tuesday September 6th

– No Midday 3.0

Skill
Every 90 seconds x 5 sets
Power Snatch + Hang Power Snatch
*70-75% of 1RM Power Snatch

AMRAP in 10 minutes of:
10 Power Snatch (95/65)
10 Burpees

*Pack
Same as Rx
*Pup
AMRAP in 10 minutes of:
10 Power Snatch (75/55)
10 Burpees

STRENGTH
*New Strength block starts on Thursday Sept 8th

2-A-DAY

– Mobility or Light Skill Work

Friday September 2nd

– No Midday 3.0

* Note the Class Schedule Change that will be taking place as of next week. Starting September 7th.

WOD

OH Squat
3-3-3-3-3

A. 1 set of:
OH Squat x 5 reps @ 40-50%
B. 2 sets of:
OH Squat x 3 reps @ 50-60%
Suggested Increases:
Set 1 x 3 @ 70%
Set 2 x 3 @ 75%
Set 3 x 3 @ 80%
Set 4 x 3 @ 85%
Set 5 x 3 @ 90% +
* Pack – 5 sets x 3 @ 60-85%+
* Pups – 5 sets x 5 @ 50-60 % Effort

CashOut:
4 sets
250m row
Rest 1 minute

STRENGTH
* New strength block will be starting Sept 8th

2-A-DAY

– Mobility or Light Skill Work.